06/20/2014

Main – WOD

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CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Overhead Squat (5-5-5)

Metcon (Time)

4 Rounds for Time of
5 Power Snatch (95/65)
10 Wall Balls (20/14)
45 Double Unders (90 singles)

Rx+
4 Rounds for Time of
5 Power Snatch (135/95)
20 Wall Balls (20/14)
75 Double Unders

Mobility

Olympic Wall Squat/ Couch Stretch